3 strokes to strengthen the core muscle group training to make the abdominal cavity smaller! Core muscles are not only the source of human strength, but also determine the foundation of your health in the next few decades. So, in order to build a more solid core muscle group, let's do some different core training! Here are 3 tips to strengthen core muscle training and make the abdominal cavity smaller!
3 strokes to strengthen core muscle training, the key is to make the abdominal cavity smaller. 1 Basic strengthening core.
Sandian bridge
Pre-strengthening
No need to use tools
Each action lasts 10 sec ×3 times.
1, body down, lower body flat on the ground, hands slightly clenched, elbows on the ground directly below the shoulder joint, upper body supported off the ground, feet straight, toes on the ground. Tighten the abdomen, make the navel as close as possible to the spine, and push the whole body off the ground with your elbow harder, so that the whole body is straight and level with the ground for 10 second.
2. Straighten your right hand 10 second, retract your right hand, and straighten your left hand 10 second.
3. Take back your left hand, lift your left foot 10 second, put your left foot back, and lift your right foot 10 second. After the above actions are completed. After resting for 30 ~ 60 seconds, do the same action again, * * * three times.
Coach Ding Ning Jr.
During all movements, the strength of the abdomen should be locked, and the lumbar spine should not be too depressed or excessively bent.
Side bypass
Pre-strengthening
No need to use tools
The action lasts for 30 ~ 60 seconds ×3 groups.
1. Lie on your side, with your lower body flat on the ground, your upper arm akimbo, your lower elbow resting on the ground, just below your shoulder joint, support your upper body off the ground, and put your feet on your toes so that your ears, shoulders, hips, knees and ankles are in a straight line.
2, tighten the abdomen, let the navel as close as possible to the spine, elbow forcibly support the ground, support the body sideways off the ground, the upper arm is straight, the fingertips face the sky, so that the whole body is straight and leans on the ground. The above actions are maintained for 30 ~ 60 seconds. After resting for 30 ~ 60 seconds, do the same on the other side. Complete one group left and right, and do three groups.
Coach Ding Ning Jr.
During the exercise, the lateral lumbar spine should not be too depressed or excessively bent, and at the same time, stand out.
Hip bypass
Pre-strengthening
No need to use tools
The action lasts for 30 ~ 60 seconds ×3 times.
1. Lie on your back with your knees bent 90 degrees, your heels on the ground, and your palms facing up at your sides. Tighten the abdomen, make the navel as close as possible to the spine, push the heel to the ground with the hips, and make the whole body support off the ground, straighten the whole body and lean on the ground. The above actions are maintained for 30 ~ 60 seconds. Rest for 30 ~ 60 seconds, and then do the same action. * * * Do it three times.
3 strokes What is the key to strengthening core muscle group training and making the abdominal cavity smaller?
The core muscles are not just those eight or six abdominal muscles, but are composed of complex muscle groups located in the center of the human torso. There are broad and narrow definitions. The broad definition refers to the muscle groups around the central spine of the human body, including shoulders, chest muscles, abdominal muscles, gluteal muscles and thighs. In a narrow sense, the core refers to the muscles that maintain the stability of the spine before and after the abdomen, including rectus abdominis and internal and external oblique muscles. Extraabdominal muscles), deep muscles include transverse abdominis, multifidus, diaphragm, pelvic floor muscles and many other deep muscles. Core muscles are related to almost every movement of the body, whether it is breathing, stabilizing trunk posture and protecting spine, bending over, turning around and lifting weights. These are all the responsibilities of the core muscles.
The benefits of core muscle training
If the core muscles are strong enough, the training action will be more stable, thus reducing the risk of sports injury and improving the sports effect. Here are five benefits of core muscle training for you:
Strong core muscles can improve sports performance.
A strong trunk needs to exercise core stability and core strength, because all human movements start from the center and then transmit strength and signals to the limbs. Therefore, a strong core muscle group can recruit more muscles in sports, which is helpful to improve sports performance and reduce sports injuries. In addition, when you are doing explosive movements, you need strong core muscles to effectively transmit and create strength, such as running, picking up a large can of milk from the refrigerator or performing Olympic hard lifting.
Strong core muscles can avoid low back pain.
Sedentary people tend to form an inclined and arched pelvis. Because the sitting posture is incorrect, the back muscles are stronger than the core muscles, so it is easy to have low back pain. The improvement method must balance the anterior and posterior muscle groups, build a strong core muscle group and stabilize the body center.
Strong core muscles can improve posture.
Incorrect posture is closely related to low back pain. Weak core muscles can also lead to body imbalance, pelvic forward tilt, hunchback and abdominal protrusion. The spine is deformed and bent, which is not only unsightly in appearance, but also causes great pressure on internal organs.
A strong core muscle group contributes to a good breathing style.
Breathing here does not simply mean that everyone will inhale and exhale through the nostrils after birth. When you are lifting weights, correct and good breathing methods can stabilize the core support weight and avoid injury. In addition, good breathing also helps to improve attention and regulate the autonomic nervous system.
Strong core muscles help you have a slim waist.
Proper exercise intensity and core exercise methods can exercise deep and shallow core muscles, help you lose weight, get rid of abdominal fat and build charming six-pack abdominal muscles.
Five recommended exercises for core muscle groups
The deep muscle of the core muscle group is connected with the spine, and the spinal nerve enters the target muscle through the transmission of the core muscle group, so strengthening the core muscle group can improve the stability of the knee joint, the symbol of muscle strength and the reaction speed of body movements; However, the weakness of core muscles can easily lead to low back pain, such as hunchback, pelvic deformity, poor posture of protruding abdomen, sense of imbalance and insufficient muscle strength. In addition to the well-known wooden boards, here are five sports that people often ignore, which help to improve core strength and function:
vacuum cleaner
This is a very simple but very effective exercise, not only for the deep abdominal muscles, but also to strengthen the respiratory system. Many weightlifters and deep divers will use this exercise to help with core and breathing training. Beginners are easy to get started, especially mothers who are pregnant with babies, people who have not exercised for a long time or people who are sedentary. So this exercise is very important and effective.
Training method: stand, kneel or lie on your back, and you must do this exercise on an empty stomach.
Action teaching:
Straighten your spine and breathe deeply through your nose.
When exhaling, spit out the air forcibly, so that the stomach sinks inward like drained air.
Pause for about 5 seconds, then take a deep breath and repeat 5- 10 times.
Oblique distortion
Also known as Russian twist, it plays an important role in strengthening rectus abdominis and internal-external oblique muscle, which is very effective. The training method can be strengthened by hand or by adding kettle bells or medicine balls.
Action teaching:
Sitting on the ground, knees bent, feet flat on the floor, advanced people can leave their feet off the ground.
Tilt back 45 degrees
You can hold the medicine ball with both hands to bear the load, slowly turn your body left and right, touch the medicine ball to the floor from left to right, then return to the center, and then do the same for the other side.
Dead bugs (dead bugs)
Dead insects are always very important for the core strength and stability of the trunk and buttocks. Although it seems that the main movements are hands and feet, the main muscle groups actually used are the back and core.
Action teaching:
Lie on your back, keep your back close to the ground, bend your knees 90 degrees and raise your hands.
Raise your hands above your head to ensure stability, plus the action of straightening your feet.
Keep breathing during the action and repeat 10 times.
Advanced movements can increase the resistance band.
Elastic band prevents rotation.
The three main functions of the core muscle group include anti-rotation, anti-extension and anti-lateral flexion. General stick and side stick exercises can only challenge the latter two functions, so the reverse rotation of elastic belt is helpful to exercise the anti-rotation function. Elastic belt (or resistance belt) can be done at home or anywhere, and it can also be done with the pulley machine in the gym.
Action teaching:
Fix the elastic band at the fixing point.
Keep your spine straight, grab elastic belt with your hands straight, and pull elastic belt to your chest.
Relax after tension 10 seconds, repeat for 3-5 times as a group, and keep your body centered during the process.
Economic intelligence hunter
The main operating muscle group of Bird Dog Style is erector spinae Group, which can resist stretching and rotation at the same time, improve coordination, and use gluteal muscles and shoulders at the same time.
Action teaching:
Kneel your feet on the ground, put your palms flat on the ground, and keep your head in a straight line with your spine.
The right arm is raised and straightened, and the left foot is raised and straightened at the same time, forming a straight line.
Pause for about 10-20 seconds before changing sides.
Core muscle group sports equipment
Although sports equipment is not necessary when training core muscles, using the correct equipment can not only improve the training intensity, for example, when making shell casings to exercise buttocks and core, elastic belt can be added to increase resistance, and it can also be used as an auxiliary tool to support some parts of the body or help balance to achieve more difficult movements ... and so on. In addition to the indispensable yoga mats, let's see which ones are available.
Yoga ball (or fitness ball)
Yoga ball is one of the most widely used sports equipment. This yoga ball, which is neither too soft nor too hard, can exercise almost every muscle and joint of the whole body. Such an unbalanced plane can train the body to control balance and help improve muscle strength, softness and coordination. It is highly recommended for beginners, middle and senior athletes and even pregnant women.
During exercise-it can be used as a weight-lifting stool during core exercise or flexibility training.
Sit on the ball while watching TV-keep your body and core tight.
When you are working on the computer, sit on the ball-it helps to keep a good posture.
Fitness solid ball
In addition to helping the injured recover their athletic ability in the past, there are many interesting sports modes of medicine balls now. You can squeeze the medicine ball, throw it, step on it, smash it, lift it, wave it, and so on. There are many different weights for you to choose from when matching different sports.
Semi-circular balance trainer (BOSU balance trainer)
Help train your coordination muscles and nervous system to balance any unbalanced surfaces that are easy to encounter in daily life through semi-circular and semi-planar balance balls; At the same time, the semi-circular balance ball is also the best assistant to push simple sports to more advanced and challenging sports. You can try to challenge yourself by adding a semicircle balance ball to push-ups, lunges and squats.
TRX sling
Total resistance training, which was born in the US Navy, is one of the best training core. It can help improve functional strength, stability and endurance, build muscles, and because of the combination of cardiopulmonary training, it can also effectively improve metabolism.
Resistance band (also called elastic band).
Resistance band is widely used. Whether it is aerobic exercise, weight-bearing training of mechanical equipment or unarmed training, it can cooperate with the resistance belt to increase the training intensity. During exercise, you need to recruit more muscle fibers to maintain a good and correct posture and pull the resistance band. Lightweight resistance belt does not occupy any space and weight, but it helps to exercise the whole body muscles. The movement changes are also very creative (for example, one-handed bar resistance belt rowing with one-arm belt rowing), so it is widely loved by the public.
Ab roller
The biggest advantage of ABS is that compared with many other core sports, ABS can only focus on a few specific muscle groups. ABS can also train gluteal flexors, abdominal muscles, abdominal oblique muscles, back muscles, arms and shoulders. Many beginners will find that abdominal chakras are not so easy, especially you need strong back muscles to keep your back from arching during exercise, so that muscles can develop in a balanced way and the occurrence of back pain can be reduced.
Matters needing attention in core muscle group training
Core muscle training needs to pay attention to your breathing and training time.
Correct breathing skills:
Breathing is very important for the training of core muscles. Proper breathing can keep you active during exercise. Relatively incorrect breathing can lead to faster fatigue, and may even lead to injury, dizziness, neck and shoulder pain.
The breathing mode of core muscle group movement: when breathing-the easier part; Exhale-the harder part. Exhale with the power of your navel. When inhaling, feel that your chest is dilated by air. Don't hold your breath deliberately, otherwise your blood pressure will rise and your muscles will contract.
Example: Do sit-ups and sit-ups-exhale when you lift your body and inhale when you drop to the ground. Lift your legs-exhale when lifting your legs, and inhale slowly when lowering your legs. Board-Inhale when lowering the body and exhale when lifting the body. Maintain a regular breathing frequency when supporting the body with the middle pole.
Training time: While pursuing 6 abdominal muscles and strong core muscles, it is not a lot of high-intensity and high-group exercises that can achieve the goal quickly. Overtraining can cause sports injuries. You can try the following two ways: low intensity/high group and high intensity/low group abdominal exercise menu.
A. low intensity/high group core exercise menu
Because the intensity is low, compared with high-intensity exercise, the stimulation to muscle fibers is less, and it takes longer to achieve the goal, so you can make up for it with a high number of groups, which means that you can do this exercise several times a week, and the probability of muscle pain is still low.
It is suggested to train in 3-4 groups 4-6 days a week, and each group can do 12-20 times. If you feel excessive muscle pain, remember to pause for 48 hours to give your muscles a full rest. Even if you never feel sore, please remember to rest at least 1 day every week. )
B. High-intensity/low-group core exercise menu
Destroying muscle fibers is actually the purpose of muscle strength training, but because of this, you need to pay attention to the training frequency. Never repeat muscle strength training on already sore muscles. Muscle aches tell you that he is repairing muscles. If you insist on continuing muscle strength training, the result will not be good, it will only bring harm.
It is suggested that three groups of cycles should be carried out within three days every week, with about 4- 10 exercises in each group. (Let the muscles rest for about 48 hours after each exercise. If you still feel sore after 48 hours, please rest for another 24 hours or change to lighter training. )